A:
600 warm up with fins (100 swim/50 kick)
8x25 @ :30 (underwater kick w/fins)
8 minute kick (no fins) (:60 easy, :30 fast, :30 easy, :20 fast, repeat)
12x25 @ :30 (2 drill, 1 build to fast)
9x100 swim 3x(1 easy @ 1:30, 1 medium @ 1:30, 1 FAST!!!! @ 2:30)
100 easy recovery
10x75 @ 1:10 pull (breathing every 5)
2x400 draft groups w/:30 sec rest between 400s (rotate leader every 100y/m)
10x25 SPRINT! @ :50 (all your choice of stroke)
200 cool down
*4500 Total*

B:
600 warm up with fins (100 swim/50 kick)
8x25 @ :45 (underwater kick w/fins)
8 minute kick (no fins) (:60 easy, :30 fast, :30 easy, :20 fast, repeat)
12x25 @ :40 (2 drill, 1 build to fast)
9x75 swim 3x(1 easy @ 1:30, 1 medium @ 1:30, 1 FAST!!!! @ 2:30)
75 easy recovery
8x50 @ 1:00 pull (breathing every 5)
3x150 draft groups w/:30 sec rest between 150s (rotate leader every 50y/m)
6x25 SPRINT! @ :60 (all your choice of stroke)
200 cool down
*3400 Total*

C:
600 warm up with fins (100 swim/50 kick)
8x25 w/:30 sec rest (underwater kick w/fins)
8 minute kick (no fins) (:60 easy, :30 fast, :30 easy, :20 fast, repeat)
12x25 w/:20 sec rest (2 drill, 1 build to fast)
9x50 swim 3x(1 easy w/:30, 1 medium w/:30, 1 FAST!!!! w/:60 rest)
50 easy recovery
8x50 w/:15 sec rest, pull (breathing every 5)
100 cool down
*2500 Total*